The Partner Ward­-Off is a great warm­-up drill designed to teach hockey players how to generate strength and power from the legs and transfer force from the lower body through the core to the upper body. The drill is credited to former NHL strength and conditioning coach Peter Twist of Twist Sport Conditioning.

The drill’s biomechanics kinematic sequence is similar to that of generating power in a rapid snapshot or wrist shot. Begin by placing your inside skate against the runner affixed to the hockey boards. Position your skates shoulder-width apart and load your body weight on your inside leg. Flex your contralateral (opposite) arm 90 degrees at the elbow. Have your partner place one hand on your hockey glove and the other hand on your upper arm in the biceps region. When you’re ready, brace your core, triple extend through your lower body and push your partner off.

Common errors with this drill include not fully extending through the lower body, or the partner applying too much resistance. One coaching cue: see how far you can push your partner off in a backward glide. A great visual representation of power production and force transfer will be seen if your partner is pushed off in a backward glide covering a good distance.